Description
Looking for a hearty, comforting dish without the extra carbs? This Healthy Chicken Cauliflower Rice Casserole is packed with lean protein, fresh veggies, and creamy, cheesy goodness—without any heavy grains or cream-based sauces. It’s the perfect clean-eating casserole for meal prep, weeknight dinners, or anyone craving a wholesome, satisfying meal.
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Ingredients
For the Casserole:
3 cups cooked, shredded chicken (breast or thigh)
4 cups cauliflower rice (fresh or frozen and thawed)
1 small onion, finely chopped
2 cloves garlic, minced
1 cup broccoli florets, steamed or blanched
1 small bell pepper, diced
½ cup plain Greek yogurt (or light sour cream)
½ cup cottage cheese (or ricotta)
1 cup shredded cheddar cheese
½ tsp salt
½ tsp black pepper
½ tsp paprika
¼ tsp dried thyme
¼ cup grated Parmesan cheese (for topping)
Fresh parsley (for garnish)
Instructions
Step 1: Preheat Oven
Preheat your oven to 375°F (190°C)
Grease or spray a 9×13-inch baking dish
Step 2: Prepare the Veggies
If using raw onion or bell pepper, sauté them in a skillet with a little oil for 3–4 minutes until soft
Steam or blanch broccoli just until tender-crisp
Step 3: Mix the Casserole
In a large bowl, combine shredded chicken, cauliflower rice, sautéed veggies, broccoli, and bell pepper
Add garlic, Greek yogurt, cottage cheese, half the cheddar cheese, salt, pepper, paprika, and thyme
Stir until everything is well combined
Step 4: Assemble and Bake
Spread the mixture evenly into the prepared baking dish
Sprinkle the remaining cheddar cheese and Parmesan over the top
Bake for 25–30 minutes, or until hot and bubbly with golden cheese on top
Step 5: Garnish and Serve
Let cool for 5 minutes
Top with chopped parsley and serve warm
Notes
Use Pre-Cooked Chicken – Rotisserie or leftover chicken works great
Squeeze Cauliflower Rice – If using frozen, remove extra moisture for a less watery casserole
Add More Veggies – Spinach, zucchini, mushrooms, or kale work well
Make It Spicier – Add red pepper flakes or chopped jalapeños for a kick
Use Fresh Herbs – Parsley, thyme, or basil add extra freshness
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Cuisine: American